I-Yoga Workout Yabantu Abazonda I-Yoga

-Delile

• Ukwelula Uchungechunge (Ukubingelela kwelanga)
• I-Lunge Ejikelezisiwe
• Ukwelula Okungaphezulu (Inja Eya Phansi Nenja Ephezulu)
• Buyekeza kwe-

I-flash flash: Ukuthi ungumuntu onempilo akusho ukuthi udinga ukuthanda i-yoga. Kunabantu abaningi abathola umcabango wokuthi ~ukuphefumula ~ ngokusebenzisa i-warrior III uhlukumeza, futhi abangathanda ukugijima amamayela angu-10, benze ama-burpees angu-100, noma babhukude imayela. Alikho nhlobo ihlazo kulokho. (Ngokujulile-kufanele uyeke ukwenza izinto ozizondayo ngoba uzizwa sengathi kufanele wenze.)

Kodwa yoga kwenza unezinzuzo eziningi: Kungakusiza ukuthi ube ngcono ezintweni zokufaneleka wena yenza njengokuthi, khulisa ukuguquguquka kwakho nokuhamba kwakho, futhi usebenze noma yiziphi izindawo ezixinene ongazitholi onazo. (Lokho akubandakanyi ezinye izinzuzo ze-yoga njengokucindezelwa yi-nixing, ukwenza ngcono impilo yakho yezocansi, nokunciphisa ikhanda.) Kepha lokhu akusho ukuthi udinga ukuhlupheka ngekilasi lehora lonke ngendlela efanayo ocindezela ngayo ikhala lakho bese wehla ukudutshulwa kwe-wheatgrass egameni lezempilo. Esikhundleni salokho, zama lokhu kugeleza okusheshayo kusuka ku-yogi Danielle Cuccio weCuccio Somatology. Kuzokuthatha ngokuhamba ngezinyathelo eziyisisekelo, hhayi-super-yoga-y, futhi kuzokunikeza isilinganiso esilinganiselwe sezinzuzo ngaphandle kokuthi wenze iShebang yonke.

Uma ikwenza uzizwe ungcono, awudingi ngisho nokucabanga ngalokhu njenge-yoga-lokhu kuhamba okufanayo kusetshenziswa ukulandelana kokufudumala nokupholisa amathani wokujima okuhlukene. Buka ukugeleza kwedemo ye-Cuccio, noma ufunde ukuhlukaniswa ngezansi. Bese uqhubeka futhi uqhubeke nokugeleza kwakho okungeyona i-yoga-umzimba wakho uzokubonga ngakho.

Ukwelula Uchungechunge (Ukubingelela kwelanga)

A. Yima izinyawo zihlangene. Faka futhi uvule izingalo ngaphezulu ukuze uthinte izintende zezandla ndawonye, ​​bese uphefumula uphinde udonsele phambili, uvule izingalo ezinhlangothini bese ugoqa phambili ngaphezu kwemilenze, uholele esifubeni.

B. Khipha i-torso phezu kwemilenze, bese uhogela bese uphakamisa uhhafu ukuze ingemuva libe isicaba, intamo ingathathi hlangothi, futhi izandla ziphumule kancane phambi kwemilenze. Shifta isisindo sibe izinzwane.

C. Exhale futhi ukhulule i-torso phezu kwemilenze. Faka umoya ukuze ucindezele izintende phansi phansi ngaphandle kwezinyawo, bese uhamba ngezinyawo noma ngezinyawo ubuyele endaweni ephezulu. Exhale bese wehla maphakathi no-push-up, ucindezela izindololwane ezinhlangothini.

D. Donsela ukuqondisa izingalo, phakamisa isifuba phezulu ukuze umqhele wamaphoyinti ukhombe ophahleni, bese uphendukisa izinyawo phezu kweziqongqo zihlala phansi.

E. Exhale bese uphendukisa kumabhola ezinyawo, ushintshe izinkalo ubuyele enjeni ebheke phansi ukuze umzimba wakhe futhi ubheke phezulu "V".

I-Lunge Ejikelezisiwe

A. Kusuka enjeni ebheke phansi, donsa futhi welule umlenze wokunene uqonde emuva emoyeni. Adonse umoya bese uwushanela ukuze ungene phakathi kwezandla.

B. Ubambe indawo ephansi yephaphu, phefumula bese uphakamisa ingalo yangakwesokudla uye phezulu ophahleni, intende yesandla nesifuba sizungeza ukuze ubhekane kwesokudla.

C. Buyisela intende yesandla sokudla kumata, buyisela unyawo lwesokudla emuva epulangeni, bese ukhipha umoya, uguqule izinqulu uzibuyisele enja ebheke phansi. Phinda ngakolunye uhlangothi, uphele ngepulangwe eliphezulu.

Ukwelula Okungaphezulu (Inja Eya Phansi Nenja Ephezulu)

A. Ukusuka epulangwe eliphezulu, khipha futhi wehlise uhhafu phansi we-push-up, ucindezela izindololwane ezinhlangothini.

B. Donsa umoya ukuze uqondise izingalo, phakamisa isifuba phezulu ukuze umqhele wamaphoyinti ubheke ophahleni, bese uphendukisa izinyawo ngaphezulu ukuze izihlalo zihlale phansi (inja ebheke phezulu).

C. Khipha umoya bese upheqa emabholeni ezinyawo, uguqula izinqulu uzibuyisele enja ebheke phansi ukuze umzimba wakhe umumo othi "V" obheke phansi (inja eyehlayo).

D. Faka futhi unyathele izinyawo phambili phakathi kwezandla, bese ukhipha umoya okhulula imilenze. Donsela phezulu ukuze uphakamise uhhafu wokuya emuva ngomhlane oyisicaba, bese uphefumula ukuze uphinde ugoqele phambili futhi.

E. Donsela emuva ukubuyisela emuva i-swan dive ifike ekumeni, ushanela izingalo uye ezinhlangothini bese uhola ngomqhele wekhanda. Cindezela izintende zezandla ndawonye ngaphezulu bese ukhipha umoya, uwahlise endaweni yokuthandaza phambi kwesifuba.

Buyekeza kwe-